real life metabolism reset, thoughts on faith + fitness, and go-to summer recipes
inspiration for your faith, tips for your fitness, and recipes for your family
Happy BeyondFit Friday!
Here's your latest B|F newsletter, where I share a little bit of faith, family, and fitness...
On the first Friday of every month, you can expect trainer tips, family-friendly recipes, motherhood must-haves, and more delivered straight to your inbox.
But first, you should know (I've said it before, and I'll say it again) I've had the privilege of helping thousands of B|F women transform their bodies — yet I’ve learned firsthand that no amount of training or nutrition will ever transform your heart... only Jesus can do that!
So whether it's recipes & workouts (cue the kale & the yoga pants), kid spam (proud mama) or the truth about where to find your peace and purpose, I hope that what I share is helpful & leaves you encouraged. I'm so grateful to be in your inbox.
FOR YOUR FAITH
Fitness and Your Faith
As women pursuing health and fitness, it’s easy to get caught up in the noise—the pressure to look a certain way, do it all, and chase “wellness” in ways that actually pull us away from what matters most.
But friend, you were never meant to hustle for worth or strive for perfection. Your identity is secure in Christ—not in your macros, your workout schedule, or the number on the scale.
This month, I wanted to share a 3-part series that pulls back the curtain on how the enemy subtly twists our pursuit of wellness and how we can stay anchored in truth:
How small lies become strongholds—and how to fight back with Scripture.
How the Enemy Twists Health + Wellness
Identifying the sneaky ways “self-care” can become self-centered and what to do instead.
Wellness Gone Wrong: A Warning for Christian Women
A call to refocus our health goals through a Kingdom lens.
Let this be a gentle reminder: Your body is a gift, but it is not your god.
As you care for your health this summer, stay rooted in grace. Pursue strength with joy. And keep your eyes on Jesus—He is your true source of peace, purpose, and lasting transformation.
Want to talk more about faith and fitness? Just hit reply—I’d love to hear from you.
I’ve also been sharing more in our private thread and would love for you to join us!
FOR YOUR FITNESS
Real Life Metabolism Reset
As we move through our 30s, 40s, and 50s, our bodies naturally shift—both hormonally and metabolically. If your go-to strategies for fat loss, energy, or body composition aren’t working like they used to, that’s not failure—it’s feedback. And it’s a sign to adapt with intention.
Below are three essential focus areas—fitness, nutrition, and hormones—with science-backed strategies you can start using today to support your metabolism and feel your best.
FITNESS: Train to Build (Not Just Burn)
1. Lift Weights to Raise Metabolism
As estrogen declines, muscle mass tends to decrease—slowing your metabolic rate. Strength training 2–3 times per week helps preserve and build lean muscle, which keeps your metabolism active and supports insulin sensitivity.
2. Short Workouts, Big Impact
Instead of relying on long cardio sessions, prioritize short, efficient workouts that combine strength and interval training. These workouts improve body composition and help balance stress hormones like cortisol.
3. Walk Often
Gentle, low-intensity movement like walking reduces cortisol, increases daily calorie burn, and supports fat loss without adding stress to your system.
NUTRITION: Eat to Balance Hormones + Metabolism
1. Front-Load Protein
Start your day with 25–35 grams of protein at breakfast to stabilize blood sugar, reduce cravings, and jumpstart your metabolism. Protein also supports lean muscle and hormone production.
2. Balance Blood Sugar at Every Meal
Pair protein with healthy fats and fiber-rich carbohydrates to prevent energy crashes and avoid the hormonal imbalances that lead to fat storage and cravings.
3. Don’t Under-Eat (Seriously!)
Eating too little can slow your metabolism and impair hormone production. Nourish your body with enough fuel to support movement, recovery, and overall hormonal health.
HORMONES: Support the Shifts
1. Lower Cortisol to Burn Fat
Chronic stress elevates cortisol, which is linked to stubborn belly fat. Reduce your load through daily habits like deep breathing, consistent sleep, and unplugging from screens in the evening.
2. Support Your Gut
Hormone health is closely tied to gut health. Aim for a fiber-rich diet, fermented foods (like sauerkraut or yogurt), and hydration to keep digestion and detox pathways functioning well.
3. Daily Detox for Estrogen Balance
Your liver and gut play a critical role in metabolizing and eliminating excess estrogen. Focus on cruciferous vegetables (like broccoli and cauliflower), water intake, and prebiotic fiber (like flax or chia seeds) to support this process naturally.
Ready to take action?
If you’re ready to put this into practice, I’d love to help you create a personalized plan that aligns with your goals. Whether you need nutrition coaching, workout guidance, or hormone support—you don’t have to figure it out alone.
Reply and let me know where you’re stuck—I’d love to help.
And don’t forget to check out these FREE resources to get started!
FOR YOUR FAMILY
Simplify Summer Meals for Kids
Today’s the last day of school for my boys, so we’re officially shifting into summer mode—hello pool days, tennis camps, and spontaneous adventures! With a full calendar and less time in the kitchen, easy, nourishing meals become essential.
That’s why I put together a collection of quick, wholesome, and flavor-packed recipes using seasonal produce and summer-inspired ingredients. Whether you’re packing a cooler or squeezing in dinner between activities, these recipes are made for busy days on the go. . .
Need more help? B|F Food offers a simple, family-friendly weekly plan with balanced recipes, a pre-made grocery list, and macro support—all delivered to your inbox.
We’d love to have you join us!
Friday Favorites | Mother’s Day Edition
A few of my favorite things I’ve been loving this week...
Optimal Summer Hydration // For the last few years, I've been mixing these all-natural electrolytes with these BCAAs (also all natural) to create my very own hydration cocktail for the hot summer days. . . it has everything you need for lowering your stress hormones, controlling hunger and cravings, and giving you the energy you need to keep up with your daily life. For optimal summer hydration + metabolism-boosting benefits, I love to add flavor to my water and sip on this throughout the day.
Superfood Summer Smoothies // These are by far my favorite superfood smoothies, and they're perfect for summer nutrition on the go— they include superfoods, adaptogens, probiotics, and enzymes all in one smoothie. My favorite blends are the gut health smoothie and a metabolism-boosting smoothie blend. I also really like their superfood bars, especially the cacao + goji berries for energy and metabolism.
Poolside Mahjong Set // I shared my favorite travel Mahjong set last month, but it’s worth another share — especially now poolside games are starting! I’m officially ready to play anywhere and everywhere this summer. This set is perfect for mahj-loving mamas and designed to stand up to all things summer: it resists fading from chlorine, saltwater, and even sunscreen. Whether you’re poolside, on the porch, or packing it for a beach getaway, this set makes it easy to keep the fun going wherever you are.
Join the BeyondFit Community
Every BeyondFit program provides, research-based exercise and nutrition programming to meet the needs of real life women. Efficient and effective, our BeyondFit programs are designed to fit into your life with streamlined workouts and tailored regimens for each stage of motherhood...
Helping real life women get real life results in just 5-30 minutes a day.
From Beyond Baby or Mom Tummy Rehab to our monthly B|F Life Membership — let me help you find the right program for you!
Would you help to grow this newsletter?
Taking just a few moments to click the heart button, leave a comment, or forward it to a friend can make a huge difference. Thank you! 🤍